Fad DietsIt’s January and that means only one thing – fad diets!With all the focus on weight in our society, especially at this time of year, it isn't surprising that millions of people fall prey to fad diets and bogus weight-loss products. Testimonials and promotion by so-called ‘experts’ and celebrity endorsements promising that this diet really is the magic solution to weight loss that we’ve all been waiting for can confuse even the most informed customers.However, as the saying goes, if a diet or weight loss product seems too good to be true, it probably is.

There are no foods or pills that magically burn fat. No super foods will offset a poor diet and sedimentary lifestyle. No products will miraculously melt fat while you watch TV or sleep. Some ingredients in supplements and herbal products can be dangerous and even leave people with severe nutritional deficits.

Steer clear of any diet plans, pills and products that make the following claims:

Rapid Weight LossFad diets are promising increasingly rapid weight loss. However, research has shown that it is impossible for the body to lose more than 2 to 3 pounds of fat per week. Therefore, if you lose weight quickly, you will be losing mainly water, as well as some muscle. As soon as you return to normal eating habits, this weight will return.Instead, you should aim to lose somewhere between ½ and 1 pound per week (which will be fat) by adopting healthy lifestyle choices and increasing physical activity. Losing weight this way will help to ensure that the weight stays off.

LimitationsThe key to weight loss and maintaining a healthy weight is to make healthy changes that can be maintained going forward. Therefore, avoid any diets which require you to make extreme dietary changes, such as eating the same thing every day, eg/ cabbage soup, or eliminating entire food groups, eg/ carbs. You’ll miss out on critical nutrients and probably be very bored!

Specific Food CombinationsThere is no evidence that combining certain foods or eating foods at specific times of day will help with weight loss. Eating the "wrong" combinations of food doesn't cause them to turn to fat immediately or to produce toxins in your intestines, as some plans claim.

Rigid MenusEveryone is busy. Limiting food choices or following rigid meal plans can be an overwhelming task. With any new diet, always ask yourself: "Can I eat this way for the rest of my life?" If the answer is no, avoid the diet!

No Need to ExerciseRegular physical activity is essential for good health and healthy weight management. If you want to maintain a healthy weight, build muscle and lose fat, the best path is a lifelong combination of eating smarter and moving more.Here at Free Fitness Gym, we post numerous workout videos during the week in order to get you motivated and moving more. Each workout video is only 12 minutes long so they can easily be fitted into your day.